A Nigerian Tomato Stew Recipe Full of Flavor Galore!

Nigerian Tomato Stew is a simple dish that will warm your soul in and out.   On this episode of #LunchBreakLIVE guest chef Iye Bako, social justice advocate and co-founder of V.A.A.O. Vegans United Against ALL Oppression shows us how to make this simple yet tasty dish.  Pour it over some rice and you have yourself a filling and nutritious meal.  Let’s see how it’s done…


Nigerian Tomato Stew on #LunchBreakLIVE with our featured guest of the day Iye Bako, social justice advocate and co-founder of V.A.A.O. Vegans Against All Oppression, a global coalition of human beings to end all oppression.

Be sure to join us for savory Nigerian tomato stew and rice on #today’s #LunchBreakLIVE with our featured guest chef of the day Iye Bako, social justice advocate and co-founder of V.A.A.O. Vegans United Against ALL Oppression, a global coalition of human beings to end all oppression. #Watch #live as Iye creates this West African traditional dish with passion and spices! Paige Parsons Roache hosts for #JaneUnChained News.#nigeria #cookingathome #cookingwithlove #plantbased #plantbasedfood #cookingshow

Posted by Jane Unchained News on Tuesday, April 6, 2021


Iye Bako, Fighting For Justice For All

Iye Bako is a founding advisory board member of Plant the Power 614 a local grassroots nonprofit organization that seeks to cultivate a caring plant-based community for POC that demonstrates unconditional love for ourselves, other animals, and our world.  She is also Co-Founder of wearevaao.org, an international vegan coalition, working to transform and confront oppressive structures in human society today. They are a social network for vegans who create change in the world through online outreach as well as street actions. Their platform connects activists globally in order to effect positive change in the world. They facilitate human and non-human animal activism through our network of vegan activists. In their network, you can find articles on human rights issues like BLM, Trans rights, and others as well as non-human animal rights topics such as speciesism and factory animal slaughter. They aim to change the narrative around veganism to help create a better future for the planet. Tune into Clubhouse on Saturdays at 10 am ET. weekly as they discuss what veganism means to them as well as the definition and origin of veganism. Does this definition still fit? How should it evolve? Join them as they break down what decolonizing veganism really looks like.


Iye Bako

Iye Bako


Let’s Eat Some Nigerian Tomato Stew!

Who doesn’t love a good stew?  Stew is a warm meal that fills the belly with so much goodness, and today’s Nigerian Tomato Stew recipe does just that.  Tomato Stew is a staple dish popular in West Africa. The ingredients vary based on culture and flavor preferences, but the Tomato Stew version is super popular because of how simple it is to prepare.  The flavors are powerful and carry with it a yum factor of 10 out of 10.


Tomato Stew ingredients

Tomato Stew Ingredients.


Nigerian Tomato Stew

The finished Nigerian Tomato Stew.


Iye Bako

Iye Bako holding up her Nigerian Tomato Stew.


Nigerian Tomato Stew

This Nigerian Tomato Stew is a staple dish in West Africa, popular for its flavor and ease in preparation. It is a filling dish, full of nutrients and deliciousness. Pour it over rice, make a side of plantains to go along with it!
Course Lunch, Dinner
Cuisine Nigerian


  • 5 plum tomatoes sliced in half
  • 2 red bell peppers sliced
  • 1/2 red onion chopped
  • 1/2 red onion sliced
  • 6 cloves of garlic peeled
  • 15 oz can of tomato sauce
  • 1 tablespoon mushroom powder with salt or vegetable broth seasoning
  • 1 tsp curry powder
  • 1/2 cup vegetable oil
  • 1 cup plant-based meat I used fried soy nuggets from Whole Foods Deli
  • 1 cup of spinach tightly packed
  • Long grain parboiled white rice and fried plantains for serving


  • Blend sliced tomatoes, tomato sauce, 1/2 red onion sliced, garlic, bell peppers until chunky.
  • Heat up 1/2 cup oil frying temperature in a stock pot add chopped red onion as soon as it starts to brown add in the sauce mixture. It should be bubbling. Stir until combined for 5mins. Turn down the heat to low put on a lid slightly vented and cook for 20 mins. Add meat substitute and spinach and cook for additional 5 mins.
  • Serve on top of white rice with side of fried plantains with a sprinkle of garlic salt.
Keyword vegan
Tried this recipe?Let us know how it was!


Thanks For Joining Us On This Culinary Nigerian Experience

What a great recipe on this episode of #LunchBreakLIVE.  I love learning how to make international vegan dishes from around the world.  If you are interested in more plant-based recipes from all over the globe, be sure to visit the #LunchBreakLIVE page where we have a ton to choose from.  Until next time…Keep cokin’!